Tips for your bicep workout.

I changed up my arm workout on Friday, and WOW – my biceps in particular are really sore today!

A lot of people seem to have trouble targeting their biceps, and I think that’s due to several factors: too much weight, poor form and lack of mind/muscle connection.

Try grabbing a lightly-loaded Ez-curl bar or a couple of very light dumbbells. Stand in front of a mirror and watch yourself perform bicep curls from the front and from the side: your biceps should be performing the bulk of the work – don’t lean back or let your delts help with the lift. Your upper arms should not move from your side. When you perform the lift, focus on feeling your biceps moving the weight. At the top of the lift, pause and squeeze your biceps HARD. Slowly lower the weight, and watch your form.

Now, up the weight and watch your form carefully. Don’t lower or raise the weight too far – you want to keep constant tension on the biceps. If your primary goal is to add size to your biceps, then do not use any body english or momentum to assist with the lift. Let your biceps do the work. If you break form, the set is over. I try to use a weight that allows me to do four sets of 8-12 reps with perfect form. Once I can do four sets of at least 10 reps per set with perfect form, I increase the weight on my next bicep workout.

I see a lot of people curling with weight that is way to heavy for them, and their form is absolutely horrible. When lifting with poor form, the biceps are only doing a fraction of the work and are slow to grow. Lift smart, not with your ego!

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